Looking for a quick, effective workout? Then try these circuit training routines.
You want to get the most from your workout. But you don't have a lot of time. And you don't want to spend a lot of money. If that sounds familiar, then circuit training might be your ideal workout. And here's a bonus—you don't even have to leave your house!
How circuit training works
Circuit training alternates short bursts of cardiovascular exercise (such as marching in place or jumping rope) with strength training (such as push-ups or squats). By keeping your heart rate up while doing strength training, you get two types of workouts in one.
Here's how to get started
Check out our circuits. Circuits I and II can be adapted to any fitness level*. Circuit III is more appropriate for those who exercise regularly. Each exercise includes a modification to make it less challenging. Plus, you can choose the cardio exercise (at right) that works best for your fitness level. For maximum results, do more than one type of cardio during each circuit.
Gather the equipment you want. Most of the exercises in the circuit can be done without any equipment. However, if you do want to use equipment, you can use any or all of the following: weighted medicine ball, dumbbells, resistance band, stability ball, yoga mat, and step. If you are a beginner, you'll get a terrific workout without any added resistance.
Time it. Do your cardio for 30 to 45 seconds, rest for 15 to 30 seconds, then do your strength training for 30 to 45 seconds. Continue alternating until you've done all exercises in one circuit, which takes about 15 minutes. For a 30-minute workout, do each cardio and strength training exercise two times. Do circuits I, II, and III on different days.
As with any exercise program, it's a good idea to do different types of workouts. So you might want to do circuit training on some days, and other types of exercises (such as walking or yoga) on different days.
*If you have a medical condition, please consult your doctor before starting an exercise program.
